Picture this. It's 4:00pm, and you've almost finished work for the day. You’re looking at the clock and realising that your energy levels are dropping by the second. But you didn’t go to the gym in the morning, so you know that you should probably go after work.
You look over at the coffee machine and think, maybe this will help?
But will it actually?
The short answer is yes! There is a direct correlation between improvement of performance and coffee. It’s recommended to have the caffeine 45-90 minutes before your gym session to feel the full benefits. However, it’s important not to have the expectation that a caffeine hit will give you all the energy in the world (more on that later).
It’s also important to keep in mind that caffeine affects everyone differently. What could work for someone else, might not work for you. If you are using caffeine, make sure to only use it where necessary, and not overdo it. The last thing you want is caffeine-induced shakes while trying to do that deadlift PB.
While you’re fuled up on caffeine, top it off with workout gear that makes you feel good too!
For ladies, check out our brand new Impact range, fitted with the softest compression fabric, offering ultimate comfort throughout your workouts.
For the guys, take a look at the Flex range, that’s designed for performance and functionality.
So how much of a difference will it actually make?
While there are positive effects of caffeine, we should let you know that it isn’t going to completely change your energy levels. The average person will find a 2-6% increase in performance. So while caffeine might give you a slight boost, it isn't going to give you the power to lift double your usual weights. Caffeine can help with fatigue and energy which can help your lifting, but it won’t be a complete game changer.
How much caffeine would I need to feel the benefits?
Usually you’ll start to feel the effects with three milligrams per kilo of body mass! For reference 210 milligrams of caffeine is equivalent to one strong shot of espresso.
What about pre-workout?
One of the most common forms of caffeine consumption within the fitness community is pre-workout. Like coffee and all caffeinated products, it can help with fatigue and energy, ensuring that you can make the most out of every set.
Is there such a thing as too much?
Too much caffeine can lead to negative side effects. If you’re over using caffeine or relying on caffeine tablets regularly for training, there might be other overlying issues. If you’re feeling fatigued constantly, you might need to consider seeing a health professional or a lifestyle change. Sleep is vital for recovery when training, as well as giving you the energy to perform at your best. Don’t rely on caffeine to give you the energy & performance benefits that you should be getting from a good night’s sleep and a nutritious diet.
You should also be mindful about caffeine consumption and training at night time. If you have caffeine too close to your bedtime, the caffeine may disrupt your sleep which is essential for recovery. If you’re needing some more guidance on sleep, we’ve got all the information you need! We teamed up with sleep Professor Greg Roach from CQUnivesity, who spoke about how much sleep lifters need as well as 5 tips for a better sleep to help your lifting.
Whether you’re needing a quick energy boost or just simply love the taste of a good coffee, there are proven benefits with caffeine consumption before your gym session. But as always, monitor your intake, and ensure you’re not overusing it!